CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills

2 Minutes – OH Mobility/Stability

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Power Snatch + Hang Snatch + Snatch (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete Power Snatch + Hang Snatch + Snatch (Start at 60% of 1RM Snatch, building to a heavy single for the day)

Metcon (Time)

For Time:

500m Row

21 Power Snatches (75/55)

15 Box Jumps (24/20)

9 Muscle-ups

15 Box Jumps (24/20)

21 Power Snatches (75/55)

500m Row

RX+ Power Snatches (95/65)

*If no muscle-up, sub 3 x 5 pull-ups/5 dips (15 total of each)

*15 Minute Cap

Buy-Out

3 Rounds Not For Time:

10 Seated Bottoms Up KB Press

10 DB Front Raises

10 Lying Tricep Extensions